101031 -- Butcher Challenge

My first CF competition.

It would take too long to summarize the events, so I will just post my rough contribution to the team.

• 50 pull ups
• 10 65' prowler push (255 lbs)
• 25 partner sand bell boulders, 3' platform, 175 lbs sandbell
• power snatch (135, 155, 165, 175 (f), 175 (f))
• 45 dead lift, 185 lbs
• 45 double unders
• 45 24" box jumps

Overall I was happy with the team's performance. We stayed neck and neck with 14 other teams of mostly professional crossfit coaches.

SFG WOD 101028 -- press + running metcon

Running/rowing warm up

3 rounds of:

• press x 1
• push press x 2
• push jerk x 3

My results: 155, 165, 165

Partner Metcon:

• Run 440m / pull ups
• Run 440m / KB swing (24 kg)
• Run 440m / Overhead squat (95 lbs)
• Run 440m / squat clean (95 lbs)

Final score is run time - combined reps, low score wins.

Partners alternate across all 8 movements.

Nick and I won by focusing on the run rather than the movements.

My results:

• 41 / 24 / 8 / 8

We lapped everyone twice and finished about 3 minutes ahead of the next closest group.

SFG WOD 101026 -- sled pulls, man maker metcon

Today's WOD featured a lot of sandbag carries and sprinting on pavement. I have been resting my Achilles so I subbed sled drags.

My WOD:

3 rounds of:

• 50m sled drag
• 5 burpees
• 50m sled drag

3 rounds of:

• 50m sled pull
• 10 burpees

250 lbs sled

I also started/ended with 250m sled drag to the parking lot across gravel, pavement, and sand. The rough terrain added a ton of friction.

Metcon -- 3 rounds of:

• 3 man makers , 2 x 45 lbs DBs
• 6 strict side chins
• 9 toes to hands

I finished second to Chardonnay, I think my time was 4:55, but I don't remember.

We had a long cool down stretch that I ended with 2 x 1 minute couch stretch and a 10 min stock a la Kstar and the Mobility WOD.

SFG WOD 101025 -- front squat, clean & burpee

Warmed up

Front squat, 3 x 10, 70% max.

• 205, 205, 205

Clean pulls, 3 x 2, 90% max squat clean:

• 185, 205, 225

Clean grip dead lift, 3 x 1, 105% max:

• 225, 225, 225

Metcon -- For time, 3 rounds of:

• 15 hang power clean, 135 lbs
• 15 burpees

DNF. I hit 3 burpees on the final round at the 6 minute cut off. My cleans are inefficient and it caught up with me. I muscled through the first 15 in about 25 seconds. The last round took me 2 minutes.

Touch 101024

Played about one hour of touch rugby at the IM fields with no warm up. Very dumb! But I ran pretty well and had a good sweat.

SFG WOD 101022 -- recovery day

10 minutes of rolling out and trigger point

20 minutes of 115 pound sled drag and Indian run.

20 reps squat at 95 lns and 20 reps press at 65 lbs.

IT and hip stretching and mobility.

I ended with a few high hang pulls to work on my turnover and catch.

Nice recovery day.

SFG WOD 101021 -- circuit training?

Warm up included 3 rounds of 10 burpees and 10 tuck jumps.

3 rounds of:

• 1 min burpees
• 1 min towel pull ups
• 1 min plate pinch hold (2 x 25 lbs)
• 1 min stationary dips
• 1 min 1 min one-leg box jumps, 24"
• 1 min tire flips (~250 lbs?)

Each station is followed by 10 seconds rest.
2 min rest between rounds.
Count total reps at all stations. 10 rep penalty for dropping plates.

My results: 75 - 83 - 91

This workout was made for me. Stationary dips, burpees, and one leg box jumps are all. I actually improved each round once I figured out the pacing.

We finished with 4 bar hangs for time. I won the first round and dropped first on the last. grip is a big goat for me so I'm glad we worked it today.

SFG WOD 101019 -- weighted box jumps, barbell complex

We warmed up with 4 rounds of Cindy:

• 5 strict pull ups
• 10 push ups
• 15 squats

Weighted box jumps: (20")

• 40 lbs (2 x 20lbs DBs)
  
• 60 lbs (2 x 30lbs DBs)
• 80 lbs (2 x 40 lbs DBs)
  
• 100 lbs (2 x 50lbs DBs)
• 106 lbs (2 x 53 lbs KBs)
  
• 120 lbs (2 x 60 lbs sand bags)

I stopped at 120 to guard my Achilles.

5 rounds of:

• 200m sand bag run (50 lbs)
• 15 dead lift (135 lbs)
• 10 power clean (135 lbs)
• 5 push press (135 lbs)

I scaled the sand bag run to 30 rower pulls (probably 250 meters each) and completed 4 rounds + 12 dead lifts in the 20 minute cutoff. Man my grip was fried.

I finished with 2 rounds of:

• 5 clean and press, 135 lbs
  

SFG WOD 101018 -- squat, pull ups, sled pulls

Our warmup included one leg squats and one arm push ups.

Workout:

• Back 20 x 40%,
  
• 10 strict pull ups
• Back 15 x 50%
• 10 strict pull ups
• Back squat 10 x 60%
• 10 strict pull ups
• Back squat 5 x 70%
• 10 strict pull ups

All sets unbroken. 10 burpee penalty for coming off the bar.

My results:

• 135 x 20
• 10 pull ups
• 175 x 15
• 10 pull ups
• 205 x 10
• 10 pull ups
• 235 x 5
• 8 pull ups
• 10 burpees
• 2 pull ups

10 x 30m (there and back) sled drag, 205 lbs.

My legs feel like jello.

Kick + run -- 101017

Terrible kicking day. It was windy but I've kicked better in worse conditions.

I was 16/25 to start and finished with 33 made.

This puts me at 928 for the year.

Instead of running sprints I pop kicked to myself and chased at game speed. I need to do a bit more this week. My legs were fried from the workout 15 minutes earlier.

Drop in WOD 101017 -- DL, ring dips, pull ups, TGU

I was featured as a 2010 success story at Crossfit Central so they had me in for a photoshoot with a professional photographer. During the shoot I snuck in a real workout. Don't tell CC -- they'd probably charge me for a drop in.

I wasn't keeping track, so these are estimates:

• 6 x 3 dead lift @ 315
• 7 x 5 rings dips
• 25-16-10 pull ups
• Barbell TGU @ 95, 95, 115 (f), 115 (f)

Man it was a pretty brutal workout for a photo shoot.

SFG WOD 101011 -- Squat + KB

Today was Mike's 27th birthday so we started with:

• 27 burpee pull-ups

Back squat: 5x1 85% 1RM

• 135 x 5, 225 x 3, 275 x 1, 285 x 1, 285 x 1, 285 x 1

Strength endurance:

• 1 min KB clean and press, right hand
• max pull ups
• max ring dips
• 2 min rest
  
• 1 min KB clean and press, left hand
• max pull ups
• max ring dips
• 2 min rest
• 1 min KB snatch, right hand
• max pull ups
• max ring dips
• 2 min rest
• 1 min KB snatch, left hand
• max pull ups
• max ring dips

My results: (35 lbs KB + 20 lbs weight vest)

• 17 / 12 / 11
• 19 / 8 / 9
• 20 / 6 / 6
• 21 / 6 / 7

This failed my grip but never really hit my lungs. Maybe I should have dumped the weight vest.

I tacked on 10 more pull ups and 10 more ring dips for good measure.

101010 Touch rugby

We had low turnout for practice on Sunday so we played touch for 2 hours. The weather was great and my legs worked well despite the two month layoff. My wind wasn't there. I need more of this leading up to Cancun Sevens.

CF WOD + 101009 -- hand stand walk, kick, run

100m handstand walk for time. 8:03

Kicked 20/25 to start and made 28 total. Not a good kicking day.

Total made kicks = 895

Sprints:

• 4 x 25 / 2 x 50 / 4 x 25 1:05
• 4 x 25 :23
• 2 x 50 :15
• 4 x 25 : 22

Next time I bump sprints up to 9 x 100 with intervals.

SFG WOD 101007 -- metcon + mobility

Bike Mike guess-starred as our trainer today. He is the lead trainer at crossfit central and it shows. The pacing of the class was excellent -- we started on time, warmed up thoroughly, and finished on time with a cool down. He also kept us working. He was also very attentive to our form and gave us constant, targeted feedback. I like all of the trainers, but Big Mike's experience shows.

In a 40 lbs weight vest, 20-16-12-8-4 reps of:

• sledgehammer swings
• KB step ups (44 lbs, 24" box)
• push ups

Mobility:

• 5 bear crawl ladders, variable length
  

SFG WOD 101006 -- pu, DB

Brr! It's getting cold.

Today's warm up included one leg squats, decline push ups, and tire flips wearing a weight vest.

After the warm up, we hit:

Weighted pull ups (5x3):

• 25, 25, 45, 50, 50

Seated DB push press (5x3):

• 45, 50, 50 (x5), 50 (x10)

We need heavier DBs.

Metcon:

• Run 800m
• Without putting down the KB, 10-9-8-7-6-5-4-3-2-1
• > KB swings (53 lbs)
• > KB squat (53 lbs)
• Run 800m

Time: 11:52

I tacked on 1 more 800m run and 2 x 10 strict chin ups for good measure.

SFG WOD 101005 -- TGU

Warm up (including 40 pull ups)

Turkish Get ups:

• 20,10,2,2,2 (half with each hand)

My results:

• 35, 53, 75, 85, 95

I did an extra right and rep with 95 to catch it on video.



3-4 minutes each station of:

• inch worm with scorpion
• row
• burpees
• 800m run
• KB rack hold (2 x 53 lbs)

The rounds were timed based on how long it took the runner to finish her 800.

SFG WOD 101004 -- squat + 2 short metcons

I took about 10 days off to rest my left heel cord and right shoulder. It was 50 degrees when I hit the gym at 5:30AM today. This was take getting used to.

Squat

• 10 x 135, 10 x 155, 6 x 185, 4 x 225, 3 x 225, 3 x 235, 3 x 235, 3 x 235, 3 x 235

Rock bottom, these felt good.

15-10-5:

• box jumps
• push jerk (135 lbs)
• KB swings (24 kg)

4:25

15-10-5:

• pull ups
• dead lift (225)
• KB snatch (24 kg)

9:06

The second WOD nailed me. It took me 15 minutes to recover. So much for taking time off to rest.

101002 -- Run + kick

Recently I was invited to play rugby with Atlantis at Cancun Sevens. This is an honor and I will be in the best shape of my life.

Kicking: 102 drop goals in 1:15, bringing my total to 867. Man I'm sore the day after kicking.

Shuttle run:

• 4 x 25
  
• 2 x 50
• 4 x 25

1:06

My goal is 5 in 5 minutes.